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Friday, January 19, 2018

18
Jan

Friday, January 19, 2018

VOD
19 The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights. Habakkuk 3:19

Warm Up
3:00 Light Row
2 Rounds:
:30s Spiderman and Reach, each leg
:30s Walkouts
:30s Russian Baby Makers
10 Slow Dowel Overhead Squats

Barbell Warmup (empty BB)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

WOD
For Time:
21 – 15 – 9:
Row for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
Additional Work
4 Rounds NFT
8 Unilateral Strict Presses
10 Barbell Bent Over Rows